WorkFlex™ Pro | Fitness without time, for busy professionals

9 Resistance Tube Exercises

Let's discover how WorkFlex™ Pro's simple exercises can fit into your busy schedule and deliver results - in just 8 minutes, right at your comfort.

Upper Body Resistance Tube Exercises

1. Bicep Curls

• Hold the resistance tube with an underhand grip and keep elbows close to your body on the sides.
• Stand at the center of the resistance tube with your feet shoulder-width apart.
• Slowly curl your hands towards your shoulder, maintaining tension in the tube.
• Perform 10-12 reps for three sets, and remember to keep the motion as your arms reach the starting position.

2. Shoulder Press

• Stand on the center of the resistant tube, both feet hip-width apart.
• Bring the tube handles above shoulder level so your elbows are bent 90 degrees.
• Move your arms straight up, keeping your shoulders down. Gradually lower back to above shoulder position.
• Aim for 10-12 reps for three sets.

3. Triceps Extensions

• Stand with one foot slightly in front of the other. Put the center of the resistance tube under the back foot.
• Hold one handle with your hand and extend your arm overhead, keeping your elbow close to your head.
• Slowly lower the handle behind your head until your elbow is bent 90 degrees.
• Repeat for 10-12 reps on each arm for three sets.

Lower Body Resistance Tube Exercises

1. Squats

• Stand on the band with feet, hips width part.
• Hold the hands next to your shoulder such that the band is behind the back of your arms.
• Slowly sit down, backing into a squat position. Make sure to keep your abdominals tight and chest lifted.
• Stand up, pressing through heels and squeezing glutes.
• Perform 12-15 reps for three sets.

2. Glute Kickbacks

• Position yourself on the ground, supporting your torso with your hands and knees.
• Firmly hold the handles in each hand and hook the middle of the band on your left foot.
• Push the leg back until the resistance tube tightens. Your core should be engaged, and keep the back flat as you kick the leg back and up.
• Slowly return to the starting position without allowing the knee to touch the ground.
• Do 10 reps on each leg for three sets.

3. Lateral Band Walks

• Position the resistance tube around your ankles.
• Stand with your feet hip-width apart.
• Start taking small steps sideways while maintaining the tension in the tube throughout the movement.
• Walk 10-12 steps in each direction for three sets.

Full Body Resistance Tube Exercises

1. Standing Rows

• Anchor the resistance band to a stable point.
• Stand with both feet shoulder-width apart and hold the handles firmly.
• Keep your knees slightly bent and your back straight.
• Pull the handles toward your chest, squeezing your shoulder blades together.
• Do 10-12 reps for three sets.

2. Woodchopper

• Start with one foot at the center of the resistance tube and the other at the hip width.
• Hold the handles and bring your hands near your knee.
• With a slight bend in your knees, pull the handle across the body diagonally, fully extending your arms.
• You must engage your abs and use your obliques to twist the body.
• Slowly return to the starting position.
• Aim for 10 repetitions before switching sides.

3. Plank with Row

• Get into a plank position with the resistance tube anchored in front of you.
• Hold the handle with one hand and pull them towards your chest while maintaining a stable plank position.
• Perform 10-12 reps on each arm for three sets.

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